The Fuel better Podcast

Michelle Carroll is full of a whole host of insights and offers much food for thought with respect to the culture of appearance, what shapes our appearance and what are the factors that make us feel pigeon holed into thinking there is a look, or an ideal, that we must hit. This is well worth a listen if you A) Are an athlete B) Are a coach or C) Have ever struggled with liking your own appearance....

This episode is brought to you by RPM power. This episode was brought to you by RPM Power, Ireland's most trusted fitness equipment provider, you can check out their website here and use discount code Fuelbetter10 to get 10% off their entire range. If you want to get your own nutrition knowledge levels up to speed so you can better manage your health & performance, or if you are a trainer, coa...

Firstly, thanks to RPM power for sponsoring this episode! Appetite can be a tricky one, we rely on our appetite to help us guide when we should eat, however, appetite is not an impenetrable mechanisms, it can be effected and disrupted by a variety of factors, including exercise, sleep, stress and erratic eating habits. Appetite dysregulation in those with high exercise loads can result in poor eat...

Firstly, thanks to RPM power for sponsoring this episode! Everything you want or need to know about protein intake, patterns of eating and it's impact on your muscle & performance in one episode. Protein is key to healthy muscle function & enabling an athlete to adapt to their workload. It also has a major role to play in general health, appetite signalling, immunity and much more. In this...

Firstly, thanks to RPM power for sponsoring this episode! Athletes always miss the forest for the trees on this topic. Losing weight or being lean is likely not going to be the biggest determinant in your sporting performance. What sport do you play or compete in, how are the podium spots decided? Is it how lean you are, who has the lowest body fat percentage or your physique? For the vast majorit...

Firstly, thanks to RPM power for sponsoring this episode! "Evan you are a dietitian and you tell people to drink sports drinks" is a common question/critique I get. I want to make the context specific case where sports drinks are actually of benefit for somebody, and in many cases with all things considered, a net positive. Exercise metabolism is vastly differing from resting metabolism, and this...

Firstly, thanks to RPM power for sponsoring this episode! "Train on fat to burn fat", "burning more fat will lead to more fat loss", "fasted training will make you a better athlete" - these are phrases we commonly hear in settings from peers, coaches and influencers alike, the reality is that there is not a lot of evidence suggesting this is beneficial. In fact, fasted training may come with far m...

Firstly, thanks to RPM power for sponsoring this episode! Just because somebody is good at any given sport, this does not mean they are healthy, it almost doesn't mean they know what they are talking about when it comes to diet. I have seen multiple elite athletes have major health issues due to the way to they fuel their exercise, whilst performing admirably. I say to point out that performance d...

If Christmas wasn't tough enough, we have to immediately follow it with a set of lofty goals immediately afterwards. The fitness industry relies and preys on this collective (albeit temporary mindset). You are poised to announce to the world that you are going to make changes that are akin to you deciding to suddenly changing your dexterity, new year new you is a marketing term, not an accurate re...

Christmas is a tough time of year, and I have heard it all this time around - "how can I manage my diet around Christmas" or "do I need to make up for Christmas before and after it'' or even the good old staple of "I don't want to gain weight, Christmas is going to mess that up." It's a common trope, and unfortunately reflects an endemically poor diet culture, generalised lack of mental flexibilit...

This episode of the Fuel Better Podcast sees Evan chat to Ciaran Burke, an expert in all things exercise physiology, metabolism and performance. This discussion took place briefly after the Dublin marathon, with every major race, many are left disappointed with their performance. In this episode we go through exactly what should somebody do to make sure their next outing is a triumph. You can find...

Welcome back to season three of the fuel better podcast. In this episode I am going to give you a low down of my life, an insight into my mental health and how this has shaped my approach to diet, understanding behaviour change and really helping people who are struggling with their lifestyle. If nothing else, I hope this episode highlights that nobody is immune to poor diet & lifestyle, and t...

This episode of the Fuel Better Podcast with dietitian and sports nutritionist Evan Lynch will walk you through the ins and outs of what you need to know about diet, dietary patterns and supplements as it pertains to bone health, bone health and injury management. Bone injuries effect a lot of athletes and diet has demonstrable impacts, both positive and negative, on bone density and bone turnover...

This episode takes a deep dive and an evidence based look at how we should go about hydration and electrolyte replacement. There is a growing trend in overly aggressive electrolyte replacement and an over emphasis on sweat sodium content. There are also poor practices evident on a wide scale. Clinically speaking, in the context of modern diets, where excess salt intake is endemic, it is important...

This episode of the Fuel Better Podcast goes through the ins and outs of beetroot juice supplementation and it's impact on a variety of sporting endeavours. This episode will talk you through the doses, timings, considerations and types of exercise modalities that may benefit from the use of beetroot juice & nitrate based supplements. This episode of the Fuel Better Podcast is brought to you b...

In this episode we talk about the contemporary topic of ketone ester supplementation and the impact it can have on an endurance athlete. The effects of ketones are varied from altering red blood cell mass to enhancing glycogen repletion post exercise. Ketones may be a useful tool in your belt, however, the research base is still emerging and there are a number of drawbacks that we discuss during t...

In this episode of the fuel better podcast we are talking about the male side of underselling, as this is often overlooked or under-recognised, due in part to the main symptom of underselling in males being erectile dysfunction. It's time we bust the stigma and the machismo here and face the facts, endocrine disruption and libido issues can cause ripple effects that stem far out of purely sports p...

In this episode we discuss everything and anything you may need to know as a plant based athlete, trying to ensure that you have each of the boxes ticked within your diet. It can be tough to manage a plant based whilst managing a high work load, however, with some know-how, it can be relatively straightforward. If you would like to optimise your fuelling or learn about nutrition you can click here...

Are you feeling tired, dejected, guilty even after Christmas? Are you tempted to (or have already done so) make massive new goals to compensate for this? Let's do a little dive into the numbers, the reality of what's happening and take a big step back and see your festive dieting for what it really is - totally normal and acceptable. If you are sick of your black and white mentality with food, die...

On this week's show we have IM coach Olive Harkin. Oliver is a triathlon and Ironman coach with 20 years of experience. He has raced 11 full Ironman events including two trips to the World Championships in Kona, Hawaii, going sub 10hrs there. He has coached multiple IRONMAN finishers, World Championship qualifiers, race winners, ITU national representatives and some of the most talented age group...

Emmett Dunleavy is one of Ireland's most established, respected and successful running coaches, having been around the track himself once upon a time he now carefully guides a significant portion of Ireland's elite. We had the chance to look at how Emmett works, thinks and manages athletes, along with some lessons and insights learned along the way. Of course we discuss some of the key nutritional...

You get the chance to meet our newest team member Beatriz this week and in doing so, we dive through what it is like to work in the highest echelons of team sport with elite athletes. We discuss some of the practical elements of sports nutrition, what types of issues team sport players face and how the role of a nutritionist can safe-guard the health of an athlete. If you wish to work with Beatriz...

In this episode we were thrilled to have Ciaran Burke in studio to walk us through all things sport science for endurance athletes and runners in particular. Ciaran owns and operates the Perform Lab based in Clonmel, and offers RMR, VO2, lactate testing and running economy assessments for athletes and those looking to improve their performance. Ciaran is a gold mine of knowledge and has a plethora...

This episode will take you through all you need to know about getting your prepared to train, race and compete in hot conditions, and will walk you through the science and key tactics into ticking these boxes. If you wish to work with the team of dietitians and sports nutritionists here at Evan Lynch Nutrition, please reach out to info@evanlynchfitnut.com or get in touch on Instagram @elynchfitnut...

This episode aims to break down the how and why as to how you could approach your preparations for your upcoming Ironman race. We talk through all things carb loading, race morning nutrition tactics, a little bit about caffeine and even some glycogen metabolism. If you are interested in working with the team, please stick your details in here to join the waiting and outline when you would ideally...